Healthy Living

with Dr. Madelyn Fernstrom

 

Question of the Month

Q. How much water should I be drinking every day?
A. Adequate hydration is essential to good health. While fluid requirement varies depending on your activity, body size and climate (ours varies), the best sign that you need some water is thirst. So when you feel thirsty, don't ignore it - get a drink. For most healthy people, here's an easy rule of thumb: Drink eight to 12 glasses per day. In addition to plain water, count on fruits and vegetables (which are mostly water) as well as caffeine-free, low-calorie fluids to boost your intake. With adequate hydration, your urine should be pale yellow in color. Check with your doctor if you have a medical illness or take medication, as both can sometimes modify your requirements.

Gingko and Memory

Ginkgo-biloba supplements are widely used by people seeking a boost in memory and mental alertness. A recent study led by Dr. Steven DeKosky (formerly of the University of Pittsburgh) evaluated this connection. Two groups of participants, ages 75 and older, took either a daily ginkgo supplement or a placebo pill. At the end of six years, no differences were noted in the onset of dementia or Alzheimer's disease when the two groups were compared. While this study does not rule out the possibility that gingko biloba has a role in memory or mental acuity, it points out that the connection is likely more complicated. For now, stick with healthy eating and exercise to maintain mental sharpness. More studies are needed to further explore whether ginkgo supplements can help.

Healthier Route to Grocery Shopping

Trying to save money and find nutrient-rich foods at the supermarket? Start with changing your path up and down the aisles. Make a list before you go, and shop the perimeter of the store first. That outside loop is where most of the fresh products are found. Shopping the exterior allows you to load up first on healthful, less-processed foods (produce, dairy, eggs, lean proteins). Cruise the boxed and canned foods in the middle of the store last. Limiting those items is an effortless way to lower calories, salt and fat. Don't forget frozen fruits and vegetables (skip the sauces!). Plus, eat before you shop to avoid temptation and impulse buys in those snack aisles.

New Physical-Activity Guidelines

It's been nearly a decade since the last scientific review on the health benefits of exercise. New federal guidelines are now in place based on the recommendations from an expert medical panel. For most healthy adults, accumulating a total of 150 minutes a week of "moderate" activity is the goal. Moderate means being able to talk during the activity. Another option is 75 minutes a week of "vigorous" activity for the same health benefit. Vigorous means saying only a few words before becoming breathless.

Combining a variety of activities you enjoy helps keep up your interest. Start with cardio and add strength training when you can. The complete report has more details for children, seniors and those with special needs. Always check with your doctor before increasing your current activity or starting a new program. Check out health.gov/paguidelines for more information.

If you have a health question for Dr. Fernstrom, e-mail her at fernstrom@wqed.org.

 

Dr. Madelyn H. Fernstrom, Ph.D., C.N.S., is the founder and director of UPMC's Weight Management Center. She is the diet and nutrition editor for NBC's "Today Show" and is the author of The Runner's Diet. Also visit "Health Journal with Dr. Madelyn Fernstrom," a health and wellness blog at iVillage.com.